One of the most common complaints we hear from spouses and partners that live together is that often, their partner’s snoring is so loud that it interrupts a good night’s sleep for the other. If you have ever experienced this or are currently going through it, you will know how frustrating it can sometimes be when your sleep is interrupted due to something seemingly out of your control. Whilst no one wants to be the culprit in this noisy situation, many people do indeed suffer from snoring, a sound resulting from turbulent airflow that causes the tissues of the nose and throat to vibrate during sleep. Here are a few steps that you and your partner can take to combat that dreaded snore!
- Make Sure You Are Sleeping On A High Quality Mattress
You may be surprised to know that sleeping on a low quality mattress can actually be the cause of your partner’s snoring! If your mattress is old and sags in the middle, this will affect the position of your partner’s neck when they are asleep, blocking their airway in the throat. Sleeping on a good, medium-firm mattress such as a high quality memory foam mattress is crucial in the war against snoring.Once you’ve got a nice, high quality mattress, remember to raise your bed up by about four inches. Doing this will help keep throat tissues and the tongue from plugging up your partner’s airway, greatly reducing the chances of them snoring throughout the night.
- A Weighty Issue
Unfortunately, snoring tends to be more prevalent in those who are overweight as they tend to have bulky throat tissue. If your partner is above their ideal weight, this could be one of the reasons they are keeping you up at night with their snoring. The good news, however, is that this is completely reversible. Encourage your partner to adopt a healthy eating and exercise plan in order to shed the excess kilos. Their body and your ears will thank you for it.
- Stay Away From The Booze
Do you ever notice that your partner’s snoring gets even worse after a night out to the bar? This is because alcohol relaxes the muscles around the throat, making everything, well, floppier. The floppier muscles are around the airway, the greater the constriction for air to flow through. What does this equate to? Loud and thunderous snoring. Avoiding alcohol in the evening or prior to bedtime can often lead to a much more peaceful night’s sleep for both you and your partner.
- Where There Is Smoke, There Is Snoring
We are all already aware of how harmful cigarette smoking is to our bodies. Aside from causing Cancer, Emphysema, Pneumonia and bad breath, smoking also can cause or worsen a bad case of snoring. Cigarette smoke has the ability to swells the mucous membranes of the throat. In addition to this, it limits your oxygen intake to the lungs. If that is not bad enough, smoking can also cause blockages to form in the nose and throat. All of these are factors that can lead directly to snoring. If your partner is a smoker, encourage them to quit the habit, or purchase them nicotine patches as an alternative to smoking cigarettes. Their body will thank them in the long run.
- Stay Well Hydrated
Many people are unaware to the fact that being dehydrated can actually cause one to snore at night. Secretions in your nose and soft palate become stickier when you’re dehydrated, which can directly cause a person to snore more. Healthy women should guzzle down about 2.5 litres of total water (both from all drinks and food) a day; whilst men require about 4 litres of water a day. If you have problems drinking your required intake, here are a few tricks that will help you guzzle that H2O down.
With these handy solutions on how to help cure your partner’s snoring, we are sure you will say goodbye to the earplugs and hello to a good night’s sleep. Everyone’s body differs, so patience is key. Should one particular solution not work for your partner, don’t lose hope – there are so many others to try out that will hopefully aid your snoring woes!